Training for Team Universe 2009!

After a really long night.. getting use to my new guitar, answering a very dear friend’s e-mail ~ attempting to do so in another language, lol.. it took me a good while I didn’t get to bed until nearly 3:30 AM.  I slept until 12:30 or so and then in the evening worked with clients as I do every Tuesday night.  This is a rest day now.. the only one I have every week from here on out.

My body comp is done every week, the day prior to or the morning of my re feeds.   I will be happily posting those as I find it to be an excellent self motivational tool.  I will be doing my measurements tomorrow, body fat and weight and pics in the AM tomorrow.  I am also starting the tanning process, via tanning bed… it takes me weeks to develop even a little bit of color as I am very Irish and German ~ not the darkest of skin amongst us, lol. I have bought two new bikinis.. non-stage bikinis that is just to get ready for the Spring and Summer, I spend a lot of time in the hot tub listening to music in the summer.. gotta get ready, I cant wait to get rid of this damned snow and cold.

Diet is 100% spot on today

1,296 calories

163g Protein

51g carbs (ALL green)
46g fats (all good EFAs)
6 meals ~ every 3 hours w/o fail I eat!

Water: 1.75 gallons

:)

BodyPump

I am not a big fan of group oriented weight lifting classes; they often use the same three moves, and utilize 3-5 lb weights.  However, BodyPump (copyright: Les Mills) is a 60 minute full body, non-stop weight training class, and you are allowed to load up the bar with as much weight as possible. I am in the process of becoming certified to teach BodyPump as well, it is its own certification~This class uses the "time under tension" principal ~ many, many reps and no rest. For my current contest prep, and my first show of the season being on April 28th, I have started taking BodyPump twice per week; it is not replacing leg day per se.. but after the class I add an additional 4 sets of leg curl, glute/ham extensions, and SLDL.

Being someone who loves to lift heavy and rarely ever leaves the free weight room.. I laughed at the idea that BodyPump could provide me with a sufficient work out that was comparable to my own.  Two weeks ago, I was hardly able to walk for the first two days afterwards… trying to show off, overloading the bar and then proceeding to do 60-80 squats… bad idea!

In order to keep the definition in my legs.. and still downsize them a bit, I am using BodyPump as a sort of experiment in killing some of the muscle in my legs and still keeping them tight.

BodyPump consists of the following (I have listed the weight I used next to each portion)

I use much lighter weight than in the free weight room due to the massive amounts of reps done here

Warm up

Squats, Bent over Row, lunges ~ 25 lbs

Squat Track

Narrow ~ 65 reps @ 40 lbs

Wide ~ 65 reps @ 40 lbs

Clean and Press ~ 25 reps @ 40 lbs

Lunges ~ 85 reps @ 40 lbs

Bent over Rows/Wide grip ~ 60 reps @ 40 lbs

Chest Press ~ 45 reps  @ 35 lbs

Triceps (narrow press & skull crushers) ~ 65 reps @ 30

Biceps ~ 65 reps @ 35

Abs ~ 65 reps @ 10 lbs (plate)

Cardio ~ Elliptical Trainer

5 minutes forward, 5 minutes backward ~ repeated for 45 minutes total

Incline: 8  Resistance: 7

Diet: 100% on track, Day 1 of low carb (re-feed is on the evening of the 3rd day)

Macros as follows:

Cal: 1294

Protein: 161g

Carbs: 50g

Fats: 45g

Water: 1.25 gallons

All supps taken accordingly.

Fish oil, flax oil, borage oil

CLA

Sesamin

Substance WPI

Zero Carb IsoPure

R-ALA

L-Glutamine

Calcium

Glucosamine Chond. w/ MSM

Phenibute

AST Multi

:)

I have sadly neglected my Blog and my journaling duties due to some personal and health issues.  I am back on track now, and slowly but surely I am updating everything this evening.  I don’t seem to get many comments, but people are lurking in my blog, so someone seems interested, and it is a good self motivator.

Tonight is band practice, a few hours of trying to better my chops and timing~ after that I am hoping to blog and upload some stuff. Thanks to anyone looking